Training Log Archive: schnitzerIn the 31 days ending Mar 31, 2008:
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Monday Mar 31, 2008 #
Cycling warm up/down (Road) 12:25 [2] 5.9 km (2:06 / km) +10m 2:05 / km
slept:9.5
To gym. A lovely day.
Strength Training (Barbell/Machines) 1:07:30 [1]
weight:85.8kg
1.8kg down, 3.5kg to go. Hopefully be back to race weight (with a little help from some serious two sessions a day action) by the British Long Champs. 5*20...
FP - 30kg
LPu - 10
IP - 25kg
LE - 12.2
LC - 14.2
AB - 14.2
AD - 13.2
SC - 10.2
LPr - 8.2
First time on the machines in ages but then it is the least running-specific set of leg exercises that I do. Still, coped ok with no decrease in weight. Adductor exercise the most taxing. I've pretty much changed my mind about reducing the leg weights to one session a week cause I saw Daniel Hubmann's legs on one of Tim's photos...
http://www.flickr.com/photos/timbobee/2361879339/i...
...and I want mine to be like that. Plus there's so many new things I want to try that I've been reading about like plyometrics and neural training as well as keeping up with the machine/cable/free weights exercises I do already.
FP - 30kg
LPu - 10
IP - 25kg
LE - 12.2
LC - 14.2
AB - 14.2
AD - 13.2
SC - 10.2
LPr - 8.2
First time on the machines in ages but then it is the least running-specific set of leg exercises that I do. Still, coped ok with no decrease in weight. Adductor exercise the most taxing. I've pretty much changed my mind about reducing the leg weights to one session a week cause I saw Daniel Hubmann's legs on one of Tim's photos...
http://www.flickr.com/photos/timbobee/2361879339/i...
...and I want mine to be like that. Plus there's so many new things I want to try that I've been reading about like plyometrics and neural training as well as keeping up with the machine/cable/free weights exercises I do already.
Cycling warm up/down (Road) 17:20 [2] 6.3 km (2:45 / km) +95m 2:34 / km
From gym.
Running long (Road/XC) 1:44:45 [3] 20.9 km (5:01 / km)
Leigh Woods etc. Monday night run club with an unusually good attendance - Tim 'why will no-one run with me' Britton, Mark S, Mark 'better than new' Bown and a new member! Keith 'you've met me b4 it's just your 5hit memory' Agmen (sorry about that Keith - as soon as you spoke I remembered!).
Wasn't going to run 2nite but the shin pain and achilles probs had done a Houdini this morning so I decided to give it a blast and I'm so glad I did. I can't remember enjoying a run so much - in the light, in shorts, nice weather, nice running companions and feeling surprisingly bright after a hard weekend o-ing and a tough leg workout earlier. Even opened up a can of Jalepeno on the tow path with Tim. OMG he is so much more advanced cardio style than me, panting at probs 170+ bpm (must get a new batt for my strap-on) and Tim reveals he was 152! I need more air!!! Still VO2 training is back on in a major way from tomorrow now that my knee is 99% fit. Bring it on!
Wasn't going to run 2nite but the shin pain and achilles probs had done a Houdini this morning so I decided to give it a blast and I'm so glad I did. I can't remember enjoying a run so much - in the light, in shorts, nice weather, nice running companions and feeling surprisingly bright after a hard weekend o-ing and a tough leg workout earlier. Even opened up a can of Jalepeno on the tow path with Tim. OMG he is so much more advanced cardio style than me, panting at probs 170+ bpm (must get a new batt for my strap-on) and Tim reveals he was 152! I need more air!!! Still VO2 training is back on in a major way from tomorrow now that my knee is 99% fit. Bring it on!
Sunday Mar 30, 2008 #
Orienteering race (Forest) 1:36:16 [3] **** 13.9 km (6:56 / km)
spiked:36/38c
Gribskov West. Some problems with my achilles today, actually both of them - turns out what I thought was a splinter a few weeks ago was probs just a small mole or a bit of dirt and I hacked away at it with a pin for no reason at all. Anyway felt more painful today warming up once I had put on my Swoops but no probs after the first control. Dunno wot that's all about then.
Ran at a lower intensity than yesterday to ensure I wouldn't hit the wall again but the plan backfired and I finished with loadsa energy left and ended up with almost exactly the same mins/km. So it looks like I messed up my pacing this weekend and probs cudda done slightly better times running a bit slower yesterday and a bit faster today.
17. The third butterfly loop - started running to 19 but fortunately realised pretty quickly. Wonder if anyone else had problems with the pale pinky overprint?
33. Lost contact (the only time I did in the whole race) with the map and ended up well N of the feature on a ride that I just couldn't see on the map. It was there tho I've just checked. Anyway went N from this ride but then gave myself a bollocking and ran back S to the control.
Even more happy with my nav today but then I was running slower and the map was 1:10000.
Had some pain in the middle of my left shin today which got worse as the day went on - thanks Tim for picking me up from the station, the two miles walk home wudda been an issue. Gave it some icing when I got home. Back perfect.
Ran at a lower intensity than yesterday to ensure I wouldn't hit the wall again but the plan backfired and I finished with loadsa energy left and ended up with almost exactly the same mins/km. So it looks like I messed up my pacing this weekend and probs cudda done slightly better times running a bit slower yesterday and a bit faster today.
17. The third butterfly loop - started running to 19 but fortunately realised pretty quickly. Wonder if anyone else had problems with the pale pinky overprint?
33. Lost contact (the only time I did in the whole race) with the map and ended up well N of the feature on a ride that I just couldn't see on the map. It was there tho I've just checked. Anyway went N from this ride but then gave myself a bollocking and ran back S to the control.
Even more happy with my nav today but then I was running slower and the map was 1:10000.
Had some pain in the middle of my left shin today which got worse as the day went on - thanks Tim for picking me up from the station, the two miles walk home wudda been an issue. Gave it some icing when I got home. Back perfect.
Saturday Mar 29, 2008 #
Orienteering warm up/down (Forest) 12:00 [2] 1.7 km (7:04 / km)
Gribskov. H21E pre-start. I really liked this 6 control warm-up in terrain, practicing control flow and getting used to the map, I think it helped a lot.
Orienteering race (Forest) 1:29:02 [4] **** 13.1 km (6:48 / km)
spiked:19/25c
Gribskov. Not feeling totally fresh for this and didn't help matters by trying to keep up with some other elites that I caught up (they made mistakes) a few times. Proper hit the wall right near the end and finished well slow. Navigating really well tho and kept contact with the map 99% of the time.
3. Didn't read the descr (S side, inside) and ran all the way around the thicket b4 checking the one next to it. Sure I had the right one to start with went back and saw the SI unit poking out.
8. In the circle saw the other runners I kept catching up running strongly away from where I imagined the boulder to be. Turned out they were running strongly towards it.
11. Hesitated N of the feature but quickly realised.
15. Went in too early, saw Nails running away from a spur with a flag so I ran to it, punched but not my code.
16. Playing chicken with a train. Came out on a railway track, saw a train approaching, crossed, got honked at, realised the control was back over the other side, crossed again, got honked at a lot. Scary. Then watched the train honking at some other runners a bit further down the track.
19. A bit ruined by this point, ran to the depression W of the pit, punched, checked the code and then the penny dropped.
I lost time on 20, 22, 23 and 24 as well but not navigational error, just cream crackered. Walked to the path to 20, navigated perfectly to 22 using the clearings as my attack points, came out on the ride, stopped and thought to myself I bet the control is down this ride, and it was once I'd walked to it. Walked a lot to 23, stood at the edge of the depression looking at a control, I thought that's my control, I better go and punch it and so on and so on. Interestingly I was 73rd for 22 even with the walking only bettered by 52nd for 13 where I was running with Nails.
Back a bit sore towards the end of the race and afterwards but sorted it with a bit of stretching.
3. Didn't read the descr (S side, inside) and ran all the way around the thicket b4 checking the one next to it. Sure I had the right one to start with went back and saw the SI unit poking out.
8. In the circle saw the other runners I kept catching up running strongly away from where I imagined the boulder to be. Turned out they were running strongly towards it.
11. Hesitated N of the feature but quickly realised.
15. Went in too early, saw Nails running away from a spur with a flag so I ran to it, punched but not my code.
16. Playing chicken with a train. Came out on a railway track, saw a train approaching, crossed, got honked at, realised the control was back over the other side, crossed again, got honked at a lot. Scary. Then watched the train honking at some other runners a bit further down the track.
19. A bit ruined by this point, ran to the depression W of the pit, punched, checked the code and then the penny dropped.
I lost time on 20, 22, 23 and 24 as well but not navigational error, just cream crackered. Walked to the path to 20, navigated perfectly to 22 using the clearings as my attack points, came out on the ride, stopped and thought to myself I bet the control is down this ride, and it was once I'd walked to it. Walked a lot to 23, stood at the edge of the depression looking at a control, I thought that's my control, I better go and punch it and so on and so on. Interestingly I was 73rd for 22 even with the walking only bettered by 52nd for 13 where I was running with Nails.
Back a bit sore towards the end of the race and afterwards but sorted it with a bit of stretching.
Friday Mar 28, 2008 #
Running warm up/down (Road) 5:00 [2] 1.0 km (5:00 / km)
Orienteering race (Forest/Urban) 49:52 [4] **** 6.6 km (7:33 / km)
spiked:12/20c
Gadevang. More night o-ing with my (according to Nick) 'laughing stock of the Spring Cup' halogen petzl. However, once again it was mostly me not the (lack of) light to blame for the mistakes...
3. Ended up in a load of veg E of the feature - bad line thru the green and no attackpoint.
6. Didn't see the easy running yellow next to the fence and got stuck in the green.
12. Cut thru a load of brambles to the path unnecessarily while others just ran thru a line of depressions str8 to the control.
13. Had a good plan but imagined a path junction too early and ended up in a load of bog. When out the other side ran to 14 first. Balls.
18. Very hesitant near to the feature expecting a bigger reentrant. You would have thought I'd have got used to 2.5m contours by the third from last control.
Very minor hesitations on 2/16 and a questionable banana route to 15 scared of the bog that ate me earlier.
Could feel my lower back slightly locking up on the road run thru the (farm?) buildings in the middle of the course but nothing significant. Defo feeling faster than last weekend.
3. Ended up in a load of veg E of the feature - bad line thru the green and no attackpoint.
6. Didn't see the easy running yellow next to the fence and got stuck in the green.
12. Cut thru a load of brambles to the path unnecessarily while others just ran thru a line of depressions str8 to the control.
13. Had a good plan but imagined a path junction too early and ended up in a load of bog. When out the other side ran to 14 first. Balls.
18. Very hesitant near to the feature expecting a bigger reentrant. You would have thought I'd have got used to 2.5m contours by the third from last control.
Very minor hesitations on 2/16 and a questionable banana route to 15 scared of the bog that ate me earlier.
Could feel my lower back slightly locking up on the road run thru the (farm?) buildings in the middle of the course but nothing significant. Defo feeling faster than last weekend.
Thursday Mar 27, 2008 #
Cycling warm up/down (Road) 14:00 [2] 5.9 km (2:22 / km) +10m 2:21 / km
B e a utiful day for cycling, low wind, sunshine and no cars on the road cause it's Easter and no students driving Mummies car unnecessarily all over the place and loads of other people on holiday I guess.
Strength Training (Barbell) 22:30 [1]
weight:86.8kg
5*20...
UC - 10kg+bar
DP - 32.5kg
BOR - 12.5kg+bar
Just a little workout cause I'm quite busy today working and sorting Denmark logistics.
UC - 10kg+bar
DP - 32.5kg
BOR - 12.5kg+bar
Just a little workout cause I'm quite busy today working and sorting Denmark logistics.
Cycling warm up/down (Road) 19:00 [2] 6.3 km (3:01 / km) +95m 2:48 / km
Wednesday Mar 26, 2008 #
Cycling warm up/down (Road) 12:50 [2] 5.9 km (2:11 / km) +10m 2:09 / km
Rowing intervals (Indoor) 3:20 [5] 1.0 km (3:20 / km)
weight:87.2kg
2*500m/1:00r...
1) 1:40.0
2) 1:40.2
I said let the resistance be level 2 and I saw that it was good - proper lung intensive. Annoyingly the bit of wood that holds the rowers in place at the gym was coming off where my rower was, so I swopped to a different one but for some reason it was still sliding about all over the shop so I decided to f it off for today.
1) 1:40.0
2) 1:40.2
I said let the resistance be level 2 and I saw that it was good - proper lung intensive. Annoyingly the bit of wood that holds the rowers in place at the gym was coming off where my rower was, so I swopped to a different one but for some reason it was still sliding about all over the shop so I decided to f it off for today.
Strength Training (Barbell/Cables/Bench) 1:00:00 [2]
5*20...
SQ - 40-50kg
CR - 20kg
HP - 11-15
HF - G7
GL - Y1
AB - G1
AD - Y1
KR
SQ - 40-50kg
CR - 20kg
HP - 11-15
HF - G7
GL - Y1
AB - G1
AD - Y1
KR
Cycling warm up/down (Road) 18:50 [2] 6.3 km (2:59 / km) +95m 2:47 / km
Running tempo (Road/XC) 21:03 [4] 5.0 km (4:13 / km)
Went out running with Tim but it looks like my pace was much too high for him as after half a lap of the Downs he went off around Ashton Court on his own for a recovery run. I carried on to finish the lap in quite a respectable time considering my legs were proper aching from their first weights workout in 16 days.
The best thing was no back pain, no knee pain in fact no niggles anywhere to report. Dude sweet.
The best thing was no back pain, no knee pain in fact no niggles anywhere to report. Dude sweet.
Running warm up/down (XC/Road) 26:25 [2] 5.0 km (5:17 / km)
Chilled my boots for 5mins, then another lap to warm down.
Tuesday Mar 25, 2008 #
Cycling warm up/down (Road) 13:35 [2] 5.9 km (2:18 / km) +10m 2:17 / km
Strength Training (Cables) 45:00 [1]
weight:87.6kg
The gym has a new set of digital scales :-) but I'm 5kg heavier than the last time I weighed myself, 10 days b4 the JK :-(. No f-ing wonder my back was giving me so much grief. It's amazing what a week off cardio exercise, a load of cycling and the odd bit of gluttony here and there will do for your body composition. I wouldn't recommend it from a long-distance running perspective.
Anyway back to square one with the upper body stuff, again. 5*20...
CF - G6
BF - G3
RF - Y3
SF - G2
OP - G7
LP - R4
Anyway back to square one with the upper body stuff, again. 5*20...
CF - G6
BF - G3
RF - Y3
SF - G2
OP - G7
LP - R4
Cycling warm up/down (Road) 17:20 [2] 6.3 km (2:45 / km) +95m 2:34 / km
Monday Mar 24, 2008 #
Orienteering race (Forest/Parkland) 35:31 [4] *** 5.3 km (6:42 / km) +175m 5:45 / km
spiked:12/16c
Eridge Old Park. Back much better today and I could finally run a bit faster... the wrong way. Overtook Karen on the way to 1, 2, 5 and 6. Caught up Ingvild at 8 and ran with her for as long as I could but into the meat-head parkland bit I was just too tired from the last few days and she got away right near the end.
1. Just ran with the pack and hoped. Found a flag, wasn't mine, tried to relocate, failed. Found another flag, wasn't mine, tried to relocate, succeeded - 45secs.
4. Bad line, no attack point, ran around in circles until I relocated - 60secs.
6. Ran unnecessarily up the hill into the green stuff - 15secs.
15. Knackered, just following Ingvild really so when she got confused, so did I and I was forced to navigate - 45secs.
1. Just ran with the pack and hoped. Found a flag, wasn't mine, tried to relocate, failed. Found another flag, wasn't mine, tried to relocate, succeeded - 45secs.
4. Bad line, no attack point, ran around in circles until I relocated - 60secs.
6. Ran unnecessarily up the hill into the green stuff - 15secs.
15. Knackered, just following Ingvild really so when she got confused, so did I and I was forced to navigate - 45secs.
Running warm up/down (XC) 10:00 [2] 1.6 km (6:15 / km)
Warm down with Karen ripping it outta me for being fast but dim. Ball of left foot hurting a bit. Back ok.
Sunday Mar 23, 2008 #
Running warm up/down (XC/Road) 6:45 [2] 1.3 km (5:12 / km)
Orienteering race (Forest/Heath) 2:03:51 [3] *** 16.7 km (7:25 / km) +715m 6:07 / km
spiked:16/23c
Ashdown Forest. Took it slower than the last couple of days - at an easily maintainable pace to ensure I would last the distance and to stop my lower back from hurting - it did the trick until the last few km where I had this kinda knot develop which seemed to lock my legs up and I was more or less walking from there. Running in the snow around the forested part of the Broadstone Warren map was really nice. From an o-ing perspective I guess this course/area wasn't that great compared to Fri/Sat but I enjoyed it more - probs cause I didn't get so lost but then it was easier. Also I was expecting much more open heath so it was a nice surprise in the start lane to see that the map was predominantly white.
6. Didn't look at the detail in the circle and ran up the bigger spur N of the control - 15secs.
7. Hesitant after not identifying my thicket attack point - 15secs.
9. Hesitant after not seeing a rootstock but then why would you when the control descr says platform? Dumb a55. I wondered why there wasn't a rootstock at number 4 either - 15secs.
13. Got stuck in the green. No need! 30secs.
18. Bad line, no attack point - 30secs.
19. Back had started to give me 5hit and couldn't be bothered anymore. Proper banana-shaped line into the control. Hit it bang on but walked up the hill - 90secs.
20. Couldn't run. Not tired, just no agility or co-ordination and every step sending a painful shockwave thru my lower back and hips. Overshot into the next ditch and majorly hesitated - 135secs.
Splitsbrowser says I lost 15secs per control after that too but no navigation probs, just bad back. Felt fine once over the finish line so obv much stronger than last year where I was completely ruined. 7mins quicker too. What didn't help was the cold - esp when you have been running for 2hours, are soaking wet and your car is gone to take water to the drinks point so you have no dry clothes to change into. Thanks to Joe for lending me his and to Timmy for the burger/hot chocolate. Mmm, tasty.
6. Didn't look at the detail in the circle and ran up the bigger spur N of the control - 15secs.
7. Hesitant after not identifying my thicket attack point - 15secs.
9. Hesitant after not seeing a rootstock but then why would you when the control descr says platform? Dumb a55. I wondered why there wasn't a rootstock at number 4 either - 15secs.
13. Got stuck in the green. No need! 30secs.
18. Bad line, no attack point - 30secs.
19. Back had started to give me 5hit and couldn't be bothered anymore. Proper banana-shaped line into the control. Hit it bang on but walked up the hill - 90secs.
20. Couldn't run. Not tired, just no agility or co-ordination and every step sending a painful shockwave thru my lower back and hips. Overshot into the next ditch and majorly hesitated - 135secs.
Splitsbrowser says I lost 15secs per control after that too but no navigation probs, just bad back. Felt fine once over the finish line so obv much stronger than last year where I was completely ruined. 7mins quicker too. What didn't help was the cold - esp when you have been running for 2hours, are soaking wet and your car is gone to take water to the drinks point so you have no dry clothes to change into. Thanks to Joe for lending me his and to Timmy for the burger/hot chocolate. Mmm, tasty.
Saturday Mar 22, 2008 #
Running warm up/down (XC) 12:00 [2] 1.7 km (7:04 / km)
Orienteering race (Forest) 47:47 [4] **** 6.6 km (7:14 / km) +220m 6:12 / km
spiked:15/23c
Leith Hill. Back worse than yesterday - tried to push hard but was quite painful.
4. Only plan I had was to run in the general direction of the circle - didn't work too well. Circled around a bit until I found it - 45secs
6. Again, no real plan. Thought I was going due east but actually my line was bang on and made a parallel error using the wrong thicket attack point - 60secs.
7. Stayed on the path much too long and actually had to go back on myself to reach the control - 15secs.
11. Not knowing exactly where I was I judged the distance much too short and ran to the wrong thicket too far down the hill - 30secs.
13. Stayed on the path too long and had to circle back on myself - 15secs.
16. Aimed off to the indistinct path but forgot and hesitated at the earlier hill top - 10secs.
19. Ignoring detail - maybe cause I'd lost a load of time and I knew I wasn't running well. No attack point, ran too far and relocated off a ditch NW of the control - 45secs
21. Stayed on the path next to the earthbank and by the time I looked at the map I was the wrong side of the crap on the big track so turned right and ran back on myself - 15secs.
Again, rubbish. Slow and dim.
4. Only plan I had was to run in the general direction of the circle - didn't work too well. Circled around a bit until I found it - 45secs
6. Again, no real plan. Thought I was going due east but actually my line was bang on and made a parallel error using the wrong thicket attack point - 60secs.
7. Stayed on the path much too long and actually had to go back on myself to reach the control - 15secs.
11. Not knowing exactly where I was I judged the distance much too short and ran to the wrong thicket too far down the hill - 30secs.
13. Stayed on the path too long and had to circle back on myself - 15secs.
16. Aimed off to the indistinct path but forgot and hesitated at the earlier hill top - 10secs.
19. Ignoring detail - maybe cause I'd lost a load of time and I knew I wasn't running well. No attack point, ran too far and relocated off a ditch NW of the control - 45secs
21. Stayed on the path next to the earthbank and by the time I looked at the map I was the wrong side of the crap on the big track so turned right and ran back on myself - 15secs.
Again, rubbish. Slow and dim.
Friday Mar 21, 2008 #
Running warm up/down (Road/XC) 7:15 [2] 1.3 km (5:35 / km)
Orienteering race (Urban) 20:38 [4] **** 2.7 km (7:39 / km) +60m 6:53 / km
spiked:15/20c
The University of Surrey. Not sure I was in the right frame of mind for this, mostly cause I prefer o-ing without trick questions but also cause I hadn't ran properly for over a week after some probs with my quads cramping up. They felt ok cycling yesterday and were fine in the race but my lower back wasn't for some reason.
1. Bit of a long way around and missed it South - 30secs.
2. Took a wrong turn and ended up by the open area with the lake! 45secs.
8. Went North around the building east of the control, South looks better - 15secs.
9. Terrible leg. Caught Ben Stevens at 8 then totally lost it. Just didn't plan at all. Went around in a circle out of 8, ran down a dead end then saw Ben up ahead again and ran str8 past the flag. Lake sorted me out again - 45secs.
18. Ran thru the courtyard with the flag in it into the next courtyard and then stood still for a bit until I worked it out - 30secs.
So overall a bit of a disaster - spent lots of time not in contact with the map and it showed in the result. Rubbish.
1. Bit of a long way around and missed it South - 30secs.
2. Took a wrong turn and ended up by the open area with the lake! 45secs.
8. Went North around the building east of the control, South looks better - 15secs.
9. Terrible leg. Caught Ben Stevens at 8 then totally lost it. Just didn't plan at all. Went around in a circle out of 8, ran down a dead end then saw Ben up ahead again and ran str8 past the flag. Lake sorted me out again - 45secs.
18. Ran thru the courtyard with the flag in it into the next courtyard and then stood still for a bit until I worked it out - 30secs.
So overall a bit of a disaster - spent lots of time not in contact with the map and it showed in the result. Rubbish.
Thursday Mar 20, 2008 #
Cycling (Road) 25:45 [3] 11.1 km (2:19 / km)
Springbourne - Canford Heath.
Cycling (Road) 28:30 [2] 12.0 km (2:23 / km)
Cycling (Road) 35:45 [1] 12.0 km (2:59 / km)
Ferndown - Canford Heath.
Tuesday Mar 18, 2008 #
Cycling (Road) 28:15 [2] 11.1 km (2:33 / km)
Sunday Mar 16, 2008 #
Cycling (Road) 1:04:15 [2] 24.2 km (2:39 / km) +65m 2:37 / km
Ferndown - Millyford Bridge. Rather than get on the dog to one of my fellow WSX members and blag a lift to the SOC district event I thought I would cycle instead.
http://www.mapmyride.com/ride/united-kingdom/fernd...
http://www.mapmyride.com/ride/united-kingdom/fernd...
Running warm up/down (XC/Road) 6:00 [2] 0.9 km (6:40 / km)
Orienteering race (Forest) 13:39 [4] ***
spiked:4/4c
Millyford Bridge. Started off ok, didn't feel fast but then got major cramp in both quads, had to stop and after a rest had major issues just walking back to download. Presumably more woe thanks to not stretching after long hilly cycle rides.
Cycling (Road) 1:02:00 [2] 25.0 km (2:29 / km) +60m 2:27 / km
Millyford Bridge - Ferndown. Quads not so bad on the bike so decided to cycle back - a very slightly different way (unintentional) so had to create a new ride like the trainspotter I am...
http://www.mapmyride.com/ride/united-kingdom/fernd...
http://www.mapmyride.com/ride/united-kingdom/fernd...
Friday Mar 14, 2008 #
Cycling intervals (Road) 59:05 [3] 26.5 km (2:14 / km) +65m 2:12 / km
Ferndown - Poole - Ferndown. The recent cycling frenzy had resulted in some rather anorexic looking brake pads so I went to the bike shop to get some mo. First 10mins easy then did 5:00/2:30 to make it a bit more interesting. Felt very light and fast which was both surprising and understandable at the same time i.e. surely I should be whooped after yesterday but then again no pack full of bricks today.
http://www.mapmyride.com/ride/united-kingdom/fernd...
http://www.mapmyride.com/ride/united-kingdom/fernd...
Thursday Mar 13, 2008 #
Cycling long (Road) 3:25:45 [2] 72.8 km (2:50 / km)
slept:7.5
Redland - A357 Layby. Usual route out of Bristol towards Bournemouth. Heavy pack, SW wind - the route was due South mostly apart from a few S East bits where it just rained more. Got a lift the rest of the way from some A357 layby.
http://www.mapmyride.com/ride/united-kingdom/brist...
http://www.mapmyride.com/ride/united-kingdom/brist...
Wednesday Mar 12, 2008 #
Running (Road/XC) 33:15 [1] 5.2 km (6:24 / km)
slept:7.5
The award for the slowest ever lap of the Downs goes to... me! Very gentle active recovery.
Tuesday Mar 11, 2008 #
Cycling warm up/down (Road) 16:25 [1] 5.9 km (2:47 / km) +10m 2:46 / km
slept:10.0
To gym. Went to bed early last night but didn't get to sleep for ages, I thought maybe because I've been sleeping a bit too much recently but hey surely that can't be bad. Woke up at 7am, had breakkie and then went back to sleep for 3 hours lol.
Strength Training (Barbell) 37:30 [1]
Mostly 5*20...
UC - 12.5kg+bar
DP - 35kg
LP - 11
4*20, 15 IP - 25kg
BOR - 15kg+bar
UC - 12.5kg+bar
DP - 35kg
LP - 11
4*20, 15 IP - 25kg
BOR - 15kg+bar
Cycling warm up/down (Road) 18:55 [2] 6.3 km (3:00 / km) +95m 2:48 / km
From gym.
Rowing warm up/down (Indoor) 9:00 [2] 2.0 km (4:30 / km)
Rowing intervals (Indoor) 13:46 [5] 4.0 km (3:27 / km)
8*500m/1:00r...
1) 1:45.1
2) 1:44.5
3) 1:44.0
4) 1:43.5
5) 1:43.0
6) 1:42.6
7) 1:41.9
8) 1:41.7
Quite tired today (esp legs) but today is intervals day so forced myself onto the rower as didn't want to do 4 days running in a row on the knee. Felt better after the warm up and some dynamic stretches. Turned the resistance down to level 3 in an attempt to make it more cardio and this level would probs be suitable for getting the heart rate up high on 1km intervals but best try level 2 next time doing 500m reps. Only just intensity 5 i.e. had more to offer hence the gradual increase in speed thru the session.
Turned the resistance back up to the usual level 5 for the warm down.
1) 1:45.1
2) 1:44.5
3) 1:44.0
4) 1:43.5
5) 1:43.0
6) 1:42.6
7) 1:41.9
8) 1:41.7
Quite tired today (esp legs) but today is intervals day so forced myself onto the rower as didn't want to do 4 days running in a row on the knee. Felt better after the warm up and some dynamic stretches. Turned the resistance down to level 3 in an attempt to make it more cardio and this level would probs be suitable for getting the heart rate up high on 1km intervals but best try level 2 next time doing 500m reps. Only just intensity 5 i.e. had more to offer hence the gradual increase in speed thru the session.
Turned the resistance back up to the usual level 5 for the warm down.
Rowing warm up/down (Indoor) 10:00 [1] 2.0 km (5:00 / km)
Monday Mar 10, 2008 #
Cycling warm up/down (Road) 15:55 [1] 5.9 km (2:42 / km) +10m 2:41 / km
slept:10.0
To gym. Mmm, woke up from a proper deep sleep at 10am, obv needed it after the night b4 - a restless night dreaming about having a bad knee for the JK. Turns out I was worried about nothing cause altho hurting thru the run yesterday afterwards it felt great - the best since I hit it in fact. Felt pretty good this morning too so I might actually do some running training this week. Weather lovely today not a lot.
Strength Training (Barbell/Cables/Bench) 1:07:30 [2]
5*20...
CR - 20kg
SQ - 40-50kg
HP - 11-15
AB - G1
AD - Y3
HF - G7
GL - G7
BR
KR
CR - 20kg
SQ - 40-50kg
HP - 11-15
AB - G1
AD - Y3
HF - G7
GL - G7
BR
KR
Cycling warm up/down (Road) 18:55 [2] 6.3 km (3:00 / km) +95m 2:48 / km
From gym.
Running (Road/XC) 1:16:10 [3] 14.6 km (5:13 / km)
Ashton Court. Monday night run with Tim and Mark S. After a break of a few weeks it's good to be back in the club. Fortunately it was a slightly less than steady pace which was perfect for me having done a hard weekends o-ing and a tough leg workout earlier today. Knee was hurting less than yesterday but it's obv not quite 100% yet.
Sunday Mar 9, 2008 #
Running warm up/down (XC) 5:00 [2] 0.8 km (6:15 / km)
slept:8.0
Orienteering race (Forest) 1:39:30 [4] *** 14.2 km (7:00 / km) +385m 6:10 / km
spiked:20/30c
Big Wood. Hmm, I usually like a big wood in the morning. On finishing the course I promptly stated that this was probs the worst national event (in terms of the actual o-ing) I had been to for a long time...
MAP: Prominent trees not very prominent, rides were tracks/tracks were rides, green was white/white was green (altho I have come to expect tree-density being all over the place on Sarum maps now). Very inconsistent as well - they used rootstocks and holly bushes as control sites but quite a few significant ones were not even mapped.
CONTROLS: Most were ok but I would question the use of prominent trees on this map. 12 on course 1 was alright but the rest esp 2 were dodgy. 19 was indeed prominent but not all the similar trees around it were mapped. Was it in the right place?
COURSE: Course 1 very good - an excellent contrast between long/short legs plus lots of changes in direction. Good length as well - without my mistakes I would have been just over 90 so I would expect a GG to do 75. However course 3 was very bad with 6-7 controls in a str8 line.
Time loss...
1. Missed East - bad line from holly bush attackpoint - 30secs.
2. No attackpoint, hesistated too short, tried to re-locate on stuff that wasn't mapped, hit path South then hit path East then used white semi-circle as attackpoint - 2mins.
8. Drifted too far South realised about half way and corrected - 15secs.
11. Hesistated too short as couldn't identify attackpoint - other fairly big rootstocks not mapped - 15secs.
13. Went thru the crap forced a bit South rather than South East but carried on into more crap when I hit the ride, shudda run along ride to junction - 45secs.
14. Tried to hit this without attackpoint, failed miserably - 45secs.
18. Missed very slightly West - 15secs.
19. Who knows? 2mins.
24. I am a tired loser - 45secs.
26. How many times do I want to cross the earthbank? Sorry, vegetated sleeping policeman (not the sort of size that you scrape your front valance on either). 30secs.
So 7.5mins total is a complete estimate as the splits aren't up yet. Now I've had time to reflect I think my initial thoughts were a bit harsh - most of my time loss was my fault and nothing to do with the map. Maybe one or two controls were a bit bingo like and maybe one or two sites were a bit optmistic but no more than any other area around these parts e.g. Grovely, Rushmore or Shillingstone.
MAP: Prominent trees not very prominent, rides were tracks/tracks were rides, green was white/white was green (altho I have come to expect tree-density being all over the place on Sarum maps now). Very inconsistent as well - they used rootstocks and holly bushes as control sites but quite a few significant ones were not even mapped.
CONTROLS: Most were ok but I would question the use of prominent trees on this map. 12 on course 1 was alright but the rest esp 2 were dodgy. 19 was indeed prominent but not all the similar trees around it were mapped. Was it in the right place?
COURSE: Course 1 very good - an excellent contrast between long/short legs plus lots of changes in direction. Good length as well - without my mistakes I would have been just over 90 so I would expect a GG to do 75. However course 3 was very bad with 6-7 controls in a str8 line.
Time loss...
1. Missed East - bad line from holly bush attackpoint - 30secs.
2. No attackpoint, hesistated too short, tried to re-locate on stuff that wasn't mapped, hit path South then hit path East then used white semi-circle as attackpoint - 2mins.
8. Drifted too far South realised about half way and corrected - 15secs.
11. Hesistated too short as couldn't identify attackpoint - other fairly big rootstocks not mapped - 15secs.
13. Went thru the crap forced a bit South rather than South East but carried on into more crap when I hit the ride, shudda run along ride to junction - 45secs.
14. Tried to hit this without attackpoint, failed miserably - 45secs.
18. Missed very slightly West - 15secs.
19. Who knows? 2mins.
24. I am a tired loser - 45secs.
26. How many times do I want to cross the earthbank? Sorry, vegetated sleeping policeman (not the sort of size that you scrape your front valance on either). 30secs.
So 7.5mins total is a complete estimate as the splits aren't up yet. Now I've had time to reflect I think my initial thoughts were a bit harsh - most of my time loss was my fault and nothing to do with the map. Maybe one or two controls were a bit bingo like and maybe one or two sites were a bit optmistic but no more than any other area around these parts e.g. Grovely, Rushmore or Shillingstone.
Saturday Mar 8, 2008 #
Running warm up/down (XC) 8:00 [2] 1.5 km (5:20 / km)
slept:8.0
Orienteering race (Forest) 44:13 [4] *** 6.4 km (6:55 / km) +260m 5:45 / km
spiked:9/14c
Moseley Green. Felt a bit tired, nav mostly ok, just a little high on 8, missed South on 10, hesitant short of 14 and shudda taken the path route on 3 and 12 as was significantly quicker. Probs 2.5mins in total. A bit gutted really as made similar time loss to JK 2007 middle (6.2km & 255m) and ended up doing a similar time. Surely I should be faster now?
Cycling warm up/down (Road) 15:45 [1] 5.9 km (2:40 / km) +10m 2:39 / km
To gym. Finally sorted out the front wheel problem - the rim tape was thin rubber so went to the bike shop and they swopped it for some plastic stuff. Dunno why it wasn't a problem for 1000km. Proper to55 weather - raining and (surprise) windy. These kinda days I wish I was still driving.
Strength Training (Cables) 45:00 [1]
Mostly 5*20...
CF - G7
BF - G4
RF - Y5
SF - G3
LP - R5
3*20, 2*15 OP - Y2
First full upper body workout this week - nice to have enuff energy for once, shame about the motivation.
CF - G7
BF - G4
RF - Y5
SF - G3
LP - R5
3*20, 2*15 OP - Y2
First full upper body workout this week - nice to have enuff energy for once, shame about the motivation.
Cycling warm up/down (Road) 17:05 [2] 6.3 km (2:43 / km) +95m 2:31 / km
From gym. Running today has defo made my knee worse. It aches pretty much all around the knee cap. Something tells me it might be in pieces after 14.3km tomorrow but sod it I'm still gonna run. After all it's not as if there's any important events coming up.
Friday Mar 7, 2008 #
Cycling warm up/down (Road) 14:20 [2] 5.9 km (2:26 / km) +10m 2:25 / km
slept:9.5
To gym. Unfortunately my front tyre was flat again this morning and a quick inspection b4 giving up and putting in a brand new tube revealed just like my initial repair on Tues not the repair blown but a new hole near the repair right next to a spoke hole. I hope it's more to do with the tube being weak after the first blow out than to do with the rim tape not being good enuff - time will tell. For the mo I'm counting that as two successful puncture repairs yeehaa.
Rowing intervals (Indoor) 18:30 [4] 5.0 km (3:42 / km)
Did a proper set of dynamic stretches for the first time but strangely forgot the leg swings which I've been doing fairly regularly.
5*1km/1:00r...
1. 4:00.0
2. 3:30.1
3. 3:30.0
4. 3:30.0
5. 4:00.1
Put the resistance down from the usual level 5 to level 4 in an attempt to make it more cardio than strength to make up for the current lack of V02 training i.e. running. Didn't work - body still knackered b4 lungs so level 3 next time.
5*1km/1:00r...
1. 4:00.0
2. 3:30.1
3. 3:30.0
4. 3:30.0
5. 4:00.1
Put the resistance down from the usual level 5 to level 4 in an attempt to make it more cardio than strength to make up for the current lack of V02 training i.e. running. Didn't work - body still knackered b4 lungs so level 3 next time.
Strength Training (Cables) 30:00 [2]
5*20...
HF - G7
GL - G7
AD - Y3
AB - G1
I know I said I was only going to do leg strength exercises on Monday from now on but seeing as my training is a bit all over the shop at the mo what with the knee problem I couldn't resist trying out the new strap-ons. Oh yes, they are the 5hit. I'm gutted I haven't been doing these exercises regularly thru the winter cause they are obviously more specific to running than any machine exercises or even free-weight leg exercises. They are quite simply leg swings (the dynamic stretches I missed earlier!) with cables attached to the ankles and you can feel them really working the core - the leg that is swinging is actually working less than the other leg, hips and abdominals that are keeping everything str8!
HF - G7
GL - G7
AD - Y3
AB - G1
I know I said I was only going to do leg strength exercises on Monday from now on but seeing as my training is a bit all over the shop at the mo what with the knee problem I couldn't resist trying out the new strap-ons. Oh yes, they are the 5hit. I'm gutted I haven't been doing these exercises regularly thru the winter cause they are obviously more specific to running than any machine exercises or even free-weight leg exercises. They are quite simply leg swings (the dynamic stretches I missed earlier!) with cables attached to the ankles and you can feel them really working the core - the leg that is swinging is actually working less than the other leg, hips and abdominals that are keeping everything str8!
Cycling warm up/down (Road) 19:15 [2] 6.3 km (3:03 / km) +95m 2:50 / km
From gym.
Thursday Mar 6, 2008 #
Cycling warm up/down (Road) 16:00 [1] 5.9 km (2:43 / km) +10m 2:41 / km
slept:9.5
To gym, slowly, legs very tired.
Strength Training (Barbell/Bench/Cables) 33:00 [1]
Mostly 5*20...
5*20 DP - 37.5kg
4*20 UC - 12.5kg+bar
KR
BR
3*20 CF - G7
Went up on decline press. This is the most I've ever lifted at 5 sets of 20 - coped ok. Something went pop in my right upper back on the 4th set of up to chin. This used to happen to me every so often b4 I started stretching my upper body regularly. Thing is I haven't bothered doing any stretching at all recently ever since I read that it's better to do static stretches afterwards and dynamic ones b4. When I get back home I'm always too hungry to be bothered. So I guess I have myself to blame. It's not too bad anyway neck's a bit stiff at the extremes that's all. Anyway just too tired from yesterday to carry on with a complete cable workout so that will have to wait until Saturday morning now.
5*20 DP - 37.5kg
4*20 UC - 12.5kg+bar
KR
BR
3*20 CF - G7
Went up on decline press. This is the most I've ever lifted at 5 sets of 20 - coped ok. Something went pop in my right upper back on the 4th set of up to chin. This used to happen to me every so often b4 I started stretching my upper body regularly. Thing is I haven't bothered doing any stretching at all recently ever since I read that it's better to do static stretches afterwards and dynamic ones b4. When I get back home I'm always too hungry to be bothered. So I guess I have myself to blame. It's not too bad anyway neck's a bit stiff at the extremes that's all. Anyway just too tired from yesterday to carry on with a complete cable workout so that will have to wait until Saturday morning now.
Cycling warm up/down (Road) 20:00 [1] 6.3 km (3:10 / km) +95m 2:57 / km
From gym. Legs totally screwed and just knackered in general. Don't think I've ever wanted to get off and push going up BVR so much! Rowing intervals postponed until tomorrow. Knee getting very slowly better each day but still slightly painful - get the feeling I'll get thru the 14.3km at Big Wood on Sun but then be off running all the next week as well. If it does make it worse again no running until JK... and not happy with it.
Wednesday Mar 5, 2008 #
Cycling long (Road) 4:27:50 [2] 104.3 km (2:34 / km) +605m 2:30 / km
slept:9.0
Redland - Sportesse, Glastonbury - Shepton Mallet - Redland.
Firstly I have to say well done the Gunners for being the first English football team to ever beat AC Milan in Italy. That's a pretty impressive piece of history. It's weird but I knew they would - whenever I'm in a boo my team seem to win and when I'm really happy they tend to lose. It's a weird sort of balancing effect you get when you support a team and I've been trying to explain this to Tim 'hoof it' Britton for a while now.
In the couple of hours leading up to the game I had been trying to fix the holes in both the innatube I had punctured earlier and also my spare one that I thought was good, but that's another story - let's just say it had a negative ending. Now my history with puncture repairs is similar to trying to teach a cow to sing, a complete f-ing waste of my life basically. So this time I really did try my hardest to get it right and the first one lasted one hour b4 it popped (not my repair, a completely new hole) again. So not wanting to stress myself to the point of suicide I thought I'd sort it in the morning and then spent a long time (unsuccessfully) trying to extract the splinter from my left achilles.
After all this woe Arsenal then won their most important game of the season so far and this was the turning point for my negativity. I woke up this morning and I had been paid (on time shock horror!) so I decided to cycle to Sportesse in Glastonbury and buy the strap-on's I've wanted for ages. 30miles each way and decent innatubes are important so tried to fix the new hole, failed, then put in the spare and it stayed up! Went to the bike shop bought 2 new ones and borrowed Tim's pump (cheers buddy) just in case.
Beautiful day, long ride and my plan was to chill Winston - no dodgy overtakes accepting whatever colour the traffic lights are and no consideration for truck drivers whatsoever haha. After all, they used to make me wait when I used to drive so now they can wait now that I cycle - fair's fair.
Only one real issue with the ride. Once I'd got my strap on the police had just closed the road to Wells cause of an RTA where an air ambulance was landing in the road. The copper didn't have a clue that changing my route via Shepton Mallet only added on another few miles but then I didn't either until I thought about it properly. Fantastic ride, strong up the hills right to the end. Knee mostly ok.
http://www.mapmyride.com/ride/united-kingdom/brist...
Firstly I have to say well done the Gunners for being the first English football team to ever beat AC Milan in Italy. That's a pretty impressive piece of history. It's weird but I knew they would - whenever I'm in a boo my team seem to win and when I'm really happy they tend to lose. It's a weird sort of balancing effect you get when you support a team and I've been trying to explain this to Tim 'hoof it' Britton for a while now.
In the couple of hours leading up to the game I had been trying to fix the holes in both the innatube I had punctured earlier and also my spare one that I thought was good, but that's another story - let's just say it had a negative ending. Now my history with puncture repairs is similar to trying to teach a cow to sing, a complete f-ing waste of my life basically. So this time I really did try my hardest to get it right and the first one lasted one hour b4 it popped (not my repair, a completely new hole) again. So not wanting to stress myself to the point of suicide I thought I'd sort it in the morning and then spent a long time (unsuccessfully) trying to extract the splinter from my left achilles.
After all this woe Arsenal then won their most important game of the season so far and this was the turning point for my negativity. I woke up this morning and I had been paid (on time shock horror!) so I decided to cycle to Sportesse in Glastonbury and buy the strap-on's I've wanted for ages. 30miles each way and decent innatubes are important so tried to fix the new hole, failed, then put in the spare and it stayed up! Went to the bike shop bought 2 new ones and borrowed Tim's pump (cheers buddy) just in case.
Beautiful day, long ride and my plan was to chill Winston - no dodgy overtakes accepting whatever colour the traffic lights are and no consideration for truck drivers whatsoever haha. After all, they used to make me wait when I used to drive so now they can wait now that I cycle - fair's fair.
Only one real issue with the ride. Once I'd got my strap on the police had just closed the road to Wells cause of an RTA where an air ambulance was landing in the road. The copper didn't have a clue that changing my route via Shepton Mallet only added on another few miles but then I didn't either until I thought about it properly. Fantastic ride, strong up the hills right to the end. Knee mostly ok.
http://www.mapmyride.com/ride/united-kingdom/brist...
Tuesday Mar 4, 2008 #
Cycling (Road) 56:35 [3] 24.6 km (2:18 / km) +130m 2:14 / km
slept:10.0
Redland - Chew Magna - Bristol David Lloyd. On a bit of a negative one today (again) so bear with me. Thought about putting some effort in this morning so I prepared a route just over 20miles and the goal was to do it as close to an hour as poss. So why the f did I start by cycling thru the centre of Bristol getting caught by almost every traffic light and stopped by every car that decided not to pull away that quickly when it was just changing. This led to some dodgy overtakes risking my life as usual.
Got a lot better once I was out of Bristol on the A37 but then onto the B road towards Chew Magna I was annoyed that I had swopped a nice A road surface for repetiive strain injury. At least there was a lot less traffic... not a lot. Even the B road thru Chew Valley has its quota of huge lorries that don't even thank you when you stop and lift your bike onto the pavement so they can get thru - they are not very nice people.
Then I got a puncture, my first since putting the Mill Valley back on the road again. Not bad - must be at least 1000miles. Anyways I don't carry a puncture repair kit/spare innatube or a pump so...
Got a lot better once I was out of Bristol on the A37 but then onto the B road towards Chew Magna I was annoyed that I had swopped a nice A road surface for repetiive strain injury. At least there was a lot less traffic... not a lot. Even the B road thru Chew Valley has its quota of huge lorries that don't even thank you when you stop and lift your bike onto the pavement so they can get thru - they are not very nice people.
Then I got a puncture, my first since putting the Mill Valley back on the road again. Not bad - must be at least 1000miles. Anyways I don't carry a puncture repair kit/spare innatube or a pump so...
Walking (Road) 1:14:00 [1] 8.0 km (9:15 / km)
...pushed the bike all the way from just b4 the A38 junction to the gym - not the best when you have a bad knee and a splinter in your Achilles that you can't get out for 5hit. Stopped off at the Long Ashton Co-op for that all important choco-milk.
http://www.mapmyride.com/ride/united-kingdom/brist...
http://www.mapmyride.com/ride/united-kingdom/brist...
Strength Training (Barbell/Bench) 33:00 [1]
5*20 IP - 25kg
5*20 LP - 11
3*20, 2*15 FP - 32.5kg
3*20, 2*15 BOR - 15kg+bar
20, 15 KR
Just no go. Do yourself a favour and do the weights first in future. Honestly, how many times.
5*20 LP - 11
3*20, 2*15 FP - 32.5kg
3*20, 2*15 BOR - 15kg+bar
20, 15 KR
Just no go. Do yourself a favour and do the weights first in future. Honestly, how many times.
Walking (Road) 53:45 [1] 5.7 km (9:26 / km) +95m 8:42 / km
From gym. Pushing bike.
Monday Mar 3, 2008 #
Cycling long (Road) 2:01:50 [2] 51.3 km (2:22 / km)
slept:8.0
Redland - A370/M5 - Bristol David Lloyd. Major headwind going out nice tailwind coming back. Fairly heavy pack with locks/gym kit. Knee not bad not that good either.
1) 1:13:35
2) 0:48:15
http://www.mapmyride.com/ride/united-kingdom/brist...
1) 1:13:35
2) 0:48:15
http://www.mapmyride.com/ride/united-kingdom/brist...
Strength Training (Machines) 30:00 [1]
5*20...
LC - 14.2
AB - 14.2
AD - 13.2
SC - 10.2
LC - 14.2
AB - 14.2
AD - 13.2
SC - 10.2
Cycling warm up/down (Road) 19:00 [2] 6.3 km (3:01 / km) +95m 2:48 / km
From gym. Tired, cold and wet - thought I was a bit unlucky to get caught in the rain but once back home I realised that I was actually lucky to not get caught in the hail.
Sunday Mar 2, 2008 #
Running warm up/down (Road/XC) 5:00 [2] 0.7 km (7:09 / km)
slept:8.5
Orienteering race (Moorland) 1:03:51 [4] *** 11.5 km (5:33 / km) +275m 4:58 / km
spiked:20/24c
Cefn Bryn.
4) Missed East but soon realised cause I kinda accidently aimed off - 30secs.
5) S-shaped it to the control first North of the red line then South - 30secs.
8) Ran a bit too far West of the red line up two contours more than I should - 30secs.
15) Had to stay on the path for longer than I wanted cause of a huge group of horses - 15secs.
Knee slightly painful jogging back from the finish with Tim. Can't be that bad tho cause I didn't feel anything whilst running today or yesterday.
4) Missed East but soon realised cause I kinda accidently aimed off - 30secs.
5) S-shaped it to the control first North of the red line then South - 30secs.
8) Ran a bit too far West of the red line up two contours more than I should - 30secs.
15) Had to stay on the path for longer than I wanted cause of a huge group of horses - 15secs.
Knee slightly painful jogging back from the finish with Tim. Can't be that bad tho cause I didn't feel anything whilst running today or yesterday.
Cycling warm up/down (Road) 13:05 [2] 5.9 km (2:13 / km) +10m 2:12 / km
To gym. F-ing wind, f-ing front light, f-ing knee, f-ing headache (still lingering since waking up on Sat morning), f-ing road surface. Thank f it wasn't f-ing raining.
Strength Training (Bench/Barbell) 22:30 [1]
5*20...
KR
BR
FP - 32.5kg
So tired. All because I don't know when to stop.
KR
BR
FP - 32.5kg
So tired. All because I don't know when to stop.
Cycling warm up/down (Road) 18:15 [2] 6.3 km (2:54 / km) +95m 2:42 / km
From gym. Knee somehow better again? Cycling is good for my knee?
Saturday Mar 1, 2008 #
Running warm up/down (XC) 8:00 [2] 1.1 km (7:16 / km)
slept:6.5
Orienteering race (Dunes) 25:32 [4] **** 3.7 km (6:54 / km)
spiked:15/17c
Oxwich Burrows. Totally ruined last night. Went to G's for a poker night (I won!) and got very drunk - almost the equivalent of a bottle of spirits all to myself. I was in a complete dream world and somehow thought that I had been sensible and got to bed fairly early (01:15!) and I even set my alarm for 06:30 to go down the gym b4 leaving for the Gower haha. When it went off I was in a world of pain, didn't really know my own name or what year it was and slept intermittently after that until Matt rang me at about 09:00 in a boo cause Tim and Laura had decided not to go at the last minute. Then followed the usual headspin getting stuff together and having breakkie all in about 15mins and then hanging my head out the car window every now and then to stop me from chundering. Got to Oxwich and had forgotten my Swoops - bottoms. Had to borrow some off Duncan Innes (thanks m8!) 1 size too big but I utilised the double sock system. However they were on their last legs and pretty much fell apart on me mid-run.
Lost 15secs on 1 and 2mins on 6 but just felt (not surprisingly) f-ing awful all the way. Shame really cause it's a lovely little area and so much more interesting than what was to follow on Sunday.
Lost 15secs on 1 and 2mins on 6 but just felt (not surprisingly) f-ing awful all the way. Shame really cause it's a lovely little area and so much more interesting than what was to follow on Sunday.